Day 12: The power of chia and 123 stretch

Healthy-eating expert and UK Vogue's contributing editor Calgary Avansino explains why chia is so good for you today and get ready to stretch with SB ambassador Charlie's 15 minute yoga class.

Stretch with SB ambassador Charlie today - see the video below.

The power of chia
Two tablespoons of chia seeds provide around 4g of protein, 5g of Omega 3 fatty acids, 250mg of calcium and 10g of fibre. These powerful seeds are said to have twice the potassium of bananas, three times the antioxidant power of blueberries and three times the iron of spinach. What’s more, they hold onto 9-12 times their own weight in water - and do exactly the same in your tummy - so you’ll feel fuller for longer on less food.

Chia Seed PuddingStep 1:
The base of any chia seed pudding is made by simply combining chia seeds with any non-dairy milk you prefer, but I find coconut milk and almond milk make the tastiest puddings. All you need to remember is the ratio: 3 tablespoons of chia seeds for every 1 cup of liquid. So if you are making enough for four servings (it's good to make a lot at once because it stays fresh for days) you will need ¾ cup of chia to 4 cups of liquid. Combine and give the chia and milk a good stir.

Step 2:
Now, the fun part of creating your own bespoke puddings with wholesome ingredients. I usually use two or three extras per recipe, but do whatever sounds good to you. A few ideas are: dessicated coconut, coconut flakes, walnuts, slivered almonds, cacao powder, grated apple, cinnamon, nutmeg, ginger, vanilla extract, chopped mango, raisins, pomegranate seeds or pistachios. Once you add in your extras, give it all a really good stir (or put it in a mason jar and shake it) and then leave the mixture in the refrigerator overnight, or even just 20 minutes if that's all you have, and it will set to chia perfection.

Step 3:
Before eating, give it a stir once more, add a bit more milk and top with blueberries and raspberries.

Here are a few of my favorite recipes that I (and my kids) eat for breakfast, afternoon snacks and desserts.